lose weight /gain muscle ??

[donbracho]

hullo there
i am currently 15 stone and about 6 foot 1
have been training on and off for about 6 months as was around 16 1/2 stone
currenty doing:

monday= chest and back so
warm up 15 mins treadmill

decline fly (all @ 3*8) at 50 kg
lat pulldown 60 kg
incline chest press 60 kg
seated row 45 kg
flat bench press 60 kg
deadlift 25 kg

then do stretches and abs

wednesday = triceps and biceps so
15 min warm up on c.v equipment

bicep curl 12kg
tricep pulldown 25kg
dips
pullups
hammer curl 12kg
close grip bench press 25 kg

abs/lower back extensions/stretches.

all done 3*8 my arms are pretty weak though everyone seems to think because fo my build that i am strong in that dept but not so !!!

then on friday i do legs and shoulders
so its 15 mins warm up on the c.v again then

squats with about 20 kg on a fitball doing 3*10 reps
leg extensions going 1 set w/ both legs then 2 sets left leg then right
at around 50 kg
another kind of leg ext same sets/rep
calf raises
adbuctor exercises with fitball balancing one foot on fitball and stretching leg out 90% either foot.
then adbuctor machine stacking it out at about 100 kg

shoulders comprise of lateral/front raises then shrugs like a circuit repeated 3 *10 with 10 kg weights for raises and 32 kg for shrugs(seated shrugs)
i then do shoulder presses and that vertical row

my main question is as not many people here seem to be wanting to lose as much weight just bulk/cut up etc.
so is all the stuff i've been reading ie about having a few shakes a day not relevant to me as am trying to lose weight or do i still need to increase my intake of protein ?[ in order to promote the muscle growth that will increase my metabolism that will burn more calories ???]
read an article in last months mens health where they were having a shake with their breakfast and before /after training on top of having high protein/fibre foods ie salmon with brown rice.
i dont want to lose this last stone and a bit and also lose the muscle gains that i've made- i know they arent significant to most but it has been on & off and 6 months ago i couldnt do 25kg on the bench press !!

[Resurrected]

Firstly I really think you need to sort your routine out its awful. I've posted on here before about a 3 day split push/pull/legs routine have a search of the training forum.

If you can't find anything say and I'll re-post (although I'm sure someof the other guys will post some useful info).

As for your question on losing fat whilst gaining muscle please check out this link Losing Fat and Gaining Muscle

[donbracho]

hiya cheers for the reply
have read the page on losing fat & gaining muscle
seems pretty similiar to the article in MH last month and backed up a lot of what my mates had been telling me.
Am having probs finding your push/pull/legs routine though
have found your other posts very interesting though so cheers anyway !!

[Resurrected]

Donbracho check here for an example of a push/pull/legs routine

Frankie's Mass Building Routine

It may not look much, but use the right intensity and believe me it will work. Try and be in and out the gym in about 45-60mins max.

[donbracho]

cheers fella
much appreciated